People often ask me about the secret to good health. My reply is simple: there isn’t one! I usually start my patients on a basic plan to get healthier, no matter what their current condition is. This plan really helps in making positive life changes.
First, water is crucial for life. We’re even searching the universe for water because it’s that essential. Surprisingly though, many people today are dehydrated and hardly drink any water. This can lead to issues like muscle soreness, brain fog, dry skin, dizziness, and a rapid heart rate. It’s also linked to more serious problems like urinary and kidney issues, and even chronic diseases.
I advise my patients to drink half their body weight in ounces of water daily. Some people think it’s too much and worry about frequent bathroom trips. But that’s just how our bodies work. The more you drink, the more you’ll need to pee initially. Your body will adjust in a few days, and those extra trips to the bathroom will decrease.
Some even tell me they avoid water because it causes diarrhea, which isn’t true. Many people avoid water because they find it tasteless. However, the more you drink, the more your body will crave it. Our thirst signals have been messed up by sugar, salt, and artificial flavors. Drinking plain water helps reset our senses and reduces cravings.
We’re also a sleep-deprived society. We are the only species that deliberately skips sleep, which is risky. Not getting enough sleep increases the chances of heart disease, high blood pressure, and depression. Ideally, we need seven to nine hours of good quality sleep each night.
Most of our body’s growth hormone, which repairs and regenerates tissues, is released at night. Sugar, bright lights, electronics, alcohol, and TV before bed can disrupt sleep. Natural sleep aids like melatonin, 5-HTP, valerian root, and magnesium can help.
Our diet often lacks fruits and vegetables, which means we miss out on essential vitamins, minerals, phytochemicals, and fiber. For optimal health, we need seven to nine servings of fruits and vegetables daily. Saying “I don’t like vegetables” isn’t a valid excuse since there are so many varieties. Fresh is best, but frozen is a good option too.
We consume far too much sugar. It’s in almost everything: yogurt, peanut butter, tomato sauce, and many packaged foods. Food companies often hide sugar under different names like tapioca starch or turbinado. High sugar intake is linked to diabetes, high blood pressure, heart disease, and other health issues.
Eating a variety of food colors ensures you get a range of essential nutrients. Natural plant pigments are excellent antioxidants and have cancer-preventing properties. The more variety in your diet, the healthier you’ll be.
Sunlight is crucial for converting vitamin D into its active form. Since many of us spend a lot of time indoors, over 80% of the population has low or deficient vitamin D levels. This vitamin is important for every cell in the body and is linked to numerous diseases, including heart disease, diabetes, depression, and anemia.
Stress is another big issue, and it’s only getting worse. High stress levels can lead to anxiety, depression, heart disease, and high blood pressure. Simple stress relief techniques like exercise, meditation, tai chi, and yoga can help reduce stress and prevent disease.
We also have a sedentary lifestyle. Exercise boosts mood and lowers the risk of chronic diseases. Aim for a mix of cardio and strength training at least five days a week. Whether it’s walking, going to the gym, or practicing yoga, just get moving! Exercise is also great for stress relief and can significantly improve your health.
These eight steps are the easiest ways to get healthier. You can customize them to fit your lifestyle. Start with the area you need the most help with, and focus on one category each week until you’ve incorporated all of them into your life. Take it one step at a time.
If you find this challenging or need help, feel free to visit my website MN Spine and Sport for more articles and tips on getting healthy. You can also contact me through the website or find me on social media. Good luck on your journey to better health!